Swim (am)

warm up -
4 x 50m with 15 second rest

Build Up -
6 x (1 x 50m freestyle with fins, 25m hard kick, 25m recovery, 1x 50m freestyle breathe and kick with fins and float)

Main Set -
3 x 200m with pull buoy, 30 sec rest
3 x 200m with paddles, 30 sec rest

Warm down -
2 x 50m easy with 15 second rest

Total distance = 2100m
Total time = 45 mins

Average swim session, could probably fit in a bit more before work (up to 1 hour)

Weight = 13st 6lbs